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Fitness

From Bodyweight to BJJ: 1000’s of Free Workouts for All Types of Athlete

We've enlisted the world's top coaches and master programmers to create structured workouts and training cycles for you, for free. Take a look and try them out!

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2022

We are committed you helping you reach your goals, while trying out new stuff, and having fun at the same time. To aid with this, we’ve enlisted some of the world’s top coaches and master programmers to create structured workouts and training cycles for you. In fact, we’ve managed to convince them to share this programming with you for free. So whatever your goal or sport, take a look at our free workouts. If you can’t find anything that fits the bill, let us know!

Bodyweight Workouts

These workouts require no equipment and only the space of a yoga mat. Ideal for building strength and increasing flexibility.

frogman, swimming, frogman workoutsFrogman Workouts

These workouts combine swimming, strength training, and cardio. You will develop swimming proficiency and aerobic fitness, as well as boosting strength and muscle endurance.

mature, boomer, mature athlete workoutsMature Athlete Workouts

A unique combination of strength and endurance challenges. Perfect for the mature or boomer athlete with prior experience looking to maintain fitness.

mommy, mummy, pregnant, pregnancy, mommy workoutsMommy Workouts

Designed for pregnant and/or new moms, with cycles for before, during, and after pregnancy. Each day of the workouts has a different focus – strength and stability, conditioning, or yoga and meditation.

sports specific workouts, football, soccerSport Specific Workouts

This cycle was created specifically for the needs of competitive soccer players.

Each cycle of workouts is designed to build muscular and cardiovascular strength specifically for that discipline.

strength and conditioning workouts, obstacle course

Strength & Conditioning Workouts

A free 4-week plan from a world-class strength and conditioning coach. This four-week plan will improve strength, endurance, and power to get you ready for an obstacle course race.

strongman, strength, odd object, implement training, strongman workoutsStrongman Workouts

Programmed in 12-week cycles, this program shows you how to add fun and strength. Ideal whether you are gearing up for a strongman competition or simply want to get stronger.

mma, bjj, combat, martial arts, mma workouts, bjj workoutsBJJ & MMA Workouts

A year-long program designed specifically for combat athletes to build and peak for competition. It covers all major attributes needed by combat athletes, including strength, flexibility, and endurance.

gymnastics, bodyweight skills, gymnastics workoutsGymnastics Workouts

Created to help adult athletes build a solid foundation of gymnastic ability and skills. Designed to help you become better, faster, and stronger.

yoga, awake and evolve workouts, flexibility, mobility, balance

Awake & Evolve Workouts

Created to increase flexibility, mobility, and balance – body and mind. This program also enhances athletic performance by focusing on specific areas including shoulders, hips, and hamstrings.

womens workouts, home workoutsWomen’s Workouts

Fast and effective workouts for the busy woman. Can be done at home or in the gym. Ideal for advancing your overall strength, stamina and functional fitness.

kettlebell, kettlebells, kettlebell workoutsKettlebell Workouts

These workouts aim to develop strength and overall fitness though basic kettlebell exercises for athletes.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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